Hubby and I undertook a two week eating "clean" challenge a few weeks ago. The aim of the exercise was to reduce our refined sugar intake and the consumption of processed foods such as breads, cakes and biscuits. I can't say it was easy to do there were many days I wanted to throw the whole thing in and grab a piece of chocolate!
During the two weeks we upped out protein and vegetable intake to counteract the cravings for sweet things. We snacked on low fat natural yogurt, boiled eggs, nuts, carrot or celery sticks with hummus or homemade beetroot dip instead of the usual muffin or biscuit. I know this was VERY difficult for hubby as he just loves his biccies or muffin for morning tea but I am proud of him and he stuck it out for the fortnight. He actually kept me going at times when I just wanted to give up!
Now I wouldn't say we eat terribly bad but it's those little treats you have with your morning and afternoon cuppa that probably aren't the healthiest things. Breakfast is also another thing that can be quite unhealthy when you look at the sugar content of some of the cereals on the box. While we were on this diet we struggled a little to know what to have for breakfast. There is only so many eggs you can eat in a week before you can't face them again!
So I did a little research on what other alternatives we could eat for breakfast that were high in protein, low in sugar and quick to make. I found these yummy Blueberry Quinoa Flake Bakes on Healthful Pursuits blog. This is what I was looking for. They were easy to whip up and cooked in 3 minutes in the microwave and the flavour possibilities were endless!
I never had tried quinoa flake before because I didn't really know what to use them in. As most of you may know Quinoa is a great source of protein among other things and this fit the bill of our breakfast requirements. As soon as I saw these I knew I wanted to make an apple pie one! I was CRAVING apple pie or apple crumble - anything that tasted like dessert really! These little flake bakes are so easy to make up and they are a one bowl wonder when making them.
Once you have made the flake bake batter you simple place it into greased ramekins and sprinkle with the dried almond pulp (From making almond milk - post here). This is a great way to use up the almond pulp and it gives the flake bake a great crunch. After that you simply place them into the microwave for 3 minutes and voila you have an instant and healthy breakfast! I served mine with a dollop of goat's milk yogurt and hubby had natural greek yoghurt on his.
Apple Pie Quinoa Flake Bake
Prep Time: 5 min
Cook Time: 3 min
Keywords: microwave breakfast
Ingredients (serves 2)
- 1/2 cup unsweetened apple sauce
- 2 egg
- 1 cup quinoa flakes
- 1 teaspoon ground cinnamon
- 2 tbsp agave syrup
- 1 granny smith apple, finely diced
- 2 tbsp dried almond pulp for sprinkling on top
- (Alternately you could used a tablespoon of museli)
Prepare two small ramekins by spraying with a little bit of olive oil. Set aside.
In a small bowl place the eggs and lightly beat until combined. Add the apple sauce, agave syrup and cinnamon. Combine.
Next add the quinoa flakes and diced apple and combine thoroughly.
Evenly distribute the mixture among the two ramekins and smooth the top down.
Sprinkle the top with the dried almond pulp (the leftover pulp dried from making almond milk) and place in the microwave for 3 minutes.
Remove from the microwave and let it cool for 2-3 minutes.
Serve with a dollop of natural yoghurt.
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These seriously kept me full until lunch time which is VERY unusual for me since I am normally starving by morning tea time! Some other great flavours that you could make with these would be a date loaf flavour, choc banana or a banana bread flavour. Mmmm I will have to try that!
All in all our "clean" eating worked really well and by the end of it my cravings did subside. I am trying to keep the principles of clean eating during the week where possible and having my little "treats' only on the weekend! However there are some days I just want to sit on the deck with a nice glass of wine after a particularly stressful or tiring day! A cup of green tea will have to suffice though!